Buttermilk Salmon Chowder

Buttermilk Salmon Chowder

2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 tsp. dill seed
1 bay leaf
2 C. vegetable broth or water
1 can (12 oz.) pink salmon, drained
1 C. buttermilk
1 C. (8 oz.) fat-free plain yogurt
1 T. trans-free margarine
2 tsp. hot-pepper sauce
1/4 tsp. salt
1/2 tsp. ground black pepper
1/4 tsp. dried tarragon

In a large saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender. Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.

Yield: 4 servings
Calories: 210
Fat: 8g
Fiber: 2g

Butternut Squash “Risotto”

Butternut Squash “Risotto”

1 T. extra-virgin olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1/2 C. long-grain brown rice
2 C. reduced-sodium chicken broth, divided
1 package (10 oz.) frozen butternut or winter squash
2 T. nonfat half-and-half
1 tsp. finely minced fresh sage
1/4 C. grated Parmesan cheese
Salt and black pepper

Warm oil in medium nonstick saucepan over medium-low heat. Add onion and garlic; cook 2 minutes, until softened, stirring often. Add rice; stir to coat. Add 1 1/2 C. broth; bring to a simmer. Reduce heat to a very low; cover and cook 35 to 40 minutes, until liquid is absorbed and rice is tender. Meanwhile, cook squash according to package directions. Add squash and remaining 1/2 C. broth to rice, still over low heat. Stir slowly for about 5 minutes, until broth is incorporated. Stir in half-and-half and sage. Keep stirring, adding broth if necessary, until of desired consistency. Season with salt and pepper to taste. Serve hot, garnished with cheese.

Yield: 2 servings
Calories: 380
Fat: 15g
Fiber: 6g

Steamed Mussels with Charmoula

Steamed Mussels with Charmoula

Cooking spray
1/2 C. chopped onion
1/4 C. dry white wine
1 lb. small mussels, scrubbed and debearded (about 28 mussels)
Charmoula
1/2 C. drained canned navy beans
1/4 tsp. salt

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté 3 minutes. Add wine and mussels; cover and cook over high heat 4 minutes or until shells open. Discard any unopened shells. Stir in Charmoula, beans, and salt; cook until thoroughly heated.

Yield: 2 servings
Calories: 237
Fat: 9.6g
Fiber: 3.5g

Charmoula

Charmoula

1/4 C. parsley sprigs
1/4 C. cilantro sprigs
1 T. fresh lemon juice
1 T. olive oil
1/2 tsp. ground cumin
1/4 tsp. grated peeled fresh ginger
1/8 tsp. paprika
Dash of ground red pepper
1 small garlic clove

Place all ingredients in a food processor or blender; process until smooth, and set aside.

Yield: 2 servings
Calories: 71
Fat: 7g
Fiber: .8g

Empanadas de Cangrejo y Mango (Crab-and-Mango Empanadas)

Empanadas de Cangrejo y Mango (Crab-and-Mango Empanadas)

1/2 C. chopped peeled mango
1/4 C. frozen whole-kernel corn, thawed
1/4 C. chopped green onions
2 T. fat-free mayonnaise
1 T. chopped fresh cilantro
4 oz. lump crabmeat, drained and shell pieces removed
1 jalapeño pepper, seeded and minced
Masa de Empanadas (Empanada Dough)
1 T. water
1 large egg, lightly beaten
Cooking spray

Preheat oven to 425°. Combine first 7 ingredients. Cut the Empanada Dough into 12 circles using a 4-inch biscuit cutter. Spoon 1 T. filling onto half of each circle, leaving a 1/2-inch border. Combine water and egg; brush egg mixture around edge of each circle. Fold dough over filling; press edges together with a fork or fingers to seal. Place empanadas on a baking sheet coated with cooking spray; brush with remaining egg mixture. Bake at 425° for 25 minutes or until golden. Note: Nutritional analysis includes Empanada Dough.

Yield: 12 servings
Serving size: 1 empanada

Calories: 169
Fat: 8.1g
Fiber: .8g

Ale-Steamed Mussels with French Bread

Ale-Steamed Mussels with French Bread

1 C. chopped tomato
1 C. pale ale or beer
1/2 C. bottled clam juice
1/3 C. chopped fresh parsley
2 T. fresh lemon juice
1 T. bottled minced garlic
2 lb. mussels, scrubbed and debearded (about 40 mussels)
4 (1/2-inch-thick) slices diagonally cut French bread baguette

Combine first 6 ingredients in a large stockpot; cover and bring to a boil. Add mussels; cover and cook 4 minutes or until shells open. Remove from heat; discard any unopened shells. Divide the mussels and broth evenly among 2 shallow bowls, and serve with bread.

Yield: 2 servings
Serving size: about 20 mussels, about 1 C. broth, and 2 bread slices

Calories: 434
Fat: 9.1g
Fiber: 3.2g

Masa de Empanadas (Empanada Dough)

Masa de Empanadas (Empanada Dough)

2 C. all-purpose flour, divided
6 T. ice water
1 tsp. cider vinegar
2 T. powdered sugar
1/2 tsp. salt
1/2 C. vegetable shortening

Lightly spoon flour into dry measuring C., and level with a knife. Combine 1/2 C. flour, water, and vinegar, stirring with a whisk until well blended to form a slurry.
Combine 1 1/2 C. flour, sugar, and salt in a bowl, stirring with a whisk; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; toss with a fork until flour mixture is moist. Gently press mixture into a 4-inch circle on heavy-duty plastic wrap, and cover with additional plastic wrap. Roll the dough, still covered, into an 18 x 12-inch rectangle; freeze 10 minutes or until plastic wrap can be easily removed. Remove 2 sheets plastic wrap, and place dough on a lightly floured surface; let stand 1 minute. Cut dough as directed according to the specific recipe. Chill dough until ready to use.

Yield: 1 Empanada Dough recipe (approx 12 pastries)
Calories: 1690
Fat: 87.3g
Fiber: 6.8g

New Potatoes and Peas

New Potatoes and Peas

1 lb. whole tiny new potatoes
2 C. shelled fresh peas or one 10-oz. package frozen peas
2 T. margarine or butter
1/2 C. snipped fresh parsley
Salt and pepper

Halve any large potatoes. Cook potatoes and fresh peas, if using, in a large saucepan, covered, in boiling water for 10 minutes. Add frozen peas, if using. Return mixture to boiling. Cover saucepan and cook vegetables 2 minutes more or until potatoes are tender. Drain. Return potatoes and peas to the saucepan. Add margarine or butter or parsley, and season to taste with salt and pepper. Stir gently (if potatoes are stirred too vigorously, their delicate skins may rub off) until butter melts.

Yield: 6 servings
Calories: 146
Fat: 4g
Fiber: 2g

Ginger-Lime-Marinated Swordfish Steaks

Ginger-Lime-Marinated Swordfish Steaks

1 1/2 lb. swordfish steaks, 3/4 to 1 inch thick
1/4 C. lime juice
2 T. vegetable oil or olive
1 tsp. finely chopped ginger root
1/4 tsp. salt
Dash of ground red pepper (cayenne)
1 clove garlic, crushed
Lime wedges, if desired

Any firm fish, such as tuna or halibut, can be used in this recipe. If fish steaks are large, cut into 6 serving pieces. Mix remaining ingredients except lime wedges in shallow nonmetal dish or heavy-duty resealable plastic bag. Add fish, turning to coat with marinade. Cover dish or seal bag and refrigerate at least 30 minutes but no longer than 2 hours. Heat coals or gas grill. Remove fish from marinade; reserve marinade. Cover and grill fish 4 to 6 inches from medium heat 15 to 20 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with lime wedges.

Yield: 6 servings
Calories: 170
Fat: 10g
Fiber: 0g

Grilled Swordfish with Pineapple Salsa

Grilled Swordfish with Pineapple Salsa

1 T. lime juice
2 cloves garlic, minced
4 swordfish steaks (5 oz. each)
1/2 tsp. chili powder or black pepper
Pineapple Salsa

Combine lime juice and garlic on plate. Dip swordfish in juice; sprinkle with chili powder. Spray cold grill with nonstick cooking spray. Adjust grill 4 to 6 inches above heat. Preheat grill to medium-high heat. Grill fish, covered, 2 to 3 minutes. Turn over; grill 1 to 2 minutes more or until just opaque in center and still very moist. Top each serving with about 3 T. Pineapple Salsa.

Yield: 4 servings
Calories: 194
Fat: 6g
Fiber: 1g

Pineapple Salsa

Pineapple Salsa

1/2 C. finely chopped fresh pineapple
1/4 C. finely chopped red bell pepper
1 green onion, thinly sliced
2 T. lime juice
1/2 jalapeño pepper* seeded and minced
1 T. chopped fresh cilantro or fresh basil

Combine all ingredients in small nonmetallic bowl. Serve at room temperature.

Swordfish with Sun Dried Tomato and Lemon

Swordfish with Sun Dried Tomato and Lemon

1/4 C. sun dried tomatoes, coarsely chopped
1 tsp. lemon rind, grated
1 T. plus 1 tsp. unsalted butter
2 T. parsley, minced
1/4 tsp. salt
4 swordfish steaks, 6 oz. each

Place 2 T. chopped tomatoes and half the lemon rind in a small bowl. Add butter, parsley and salt. Mix thoroughly and set aside. Combine remaining tomatoes and rind in another bowl and mix thoroughly. Using a sharp knife, cut horizontally through the center of each swordfish steak to form a pocket. Do not cut all the way through. Divide tomato and lemon rind mixture into equal portions and spread in pocket of each swordfish steak. Turn on griller. Arrange swordfish on a grill pan. Grill 5 minutes. Turn and grill another 4 minutes. Spread tomato and butter mixture over swordfish. Grill another minute.

Yield: 4 servings
Calories: 208
Fat: 9.4g
Fiber: .4g

Garlicky Hoisin Beef

Garlicky Hoisin Beef

2 1/2 T. olive oil
1 lb. flank or boneless sirloin steak, thinly sliced
1 red, orange, or yellow bell pepper, seeded and thinly sliced
1 medium sweet potato, peeled, halved lengthwise, and sliced 1/4 inch thick
1/3 C. water
1/3 lb. (1 1/2 C.) snow or sugar snap peas
3 scallions (green parts only), cut into 1 1/2-inch lengths
1 recipe Garlicky Hoisin Sauce
Cooked rice

Heat a wok or large skillet over high heat. Add 2 T. of the oil and heat for 30 seconds. Add the steak and stir-fry until cooked through, 3 to 4 minutes. Transfer to a plate. Wipe out the pan. Reduce heat to medium-high, add the remaining oil, and heat for 30 seconds. Add the bell pepper and cook, stirring constantly, for 10 seconds. Add the sweet potato and water. Cover partially and cook, stirring occasionally, for 7 minutes. Add the peas and scallions and cook for 1 minute. Add the Garlicky Hoisin Sauce and increase heat to high. When it starts to bubble, add the steak. Stir-fry until warmed through, about 1 minute. Serve immediately over the rice.

Tip: Pork or turkey cutlets can stand in for the beef, and green beans for the sugar snaps.

Yield: 4 servings
Calories: 463
Fat: 22g
Fiber: 4.3g

Garlicky Hoisin Sauce

Garlicky Hoisin Sauce

This recipe goes with Garlicky Hoisin Beef

1 1/2 T. olive oil
3 T. minced scallion (white parts only)
2 T. minced garlic
1 tsp. crushed red pepper flakes (optional)
3/4 C. hoisin sauce (available in the Asian-food aisle of most supermarkets)
1/2 C. water
1 1/2 T. soy sauce
1 1/2 T. sugar

Heat a wok or skillet over medium-high heat. Add the oil and heat for 30 seconds. Add the scallions, garlic, and pepper flakes, if using, and cook until fragrant, about 15 seconds. Add the remaining ingredients and bring to a boil. Cook, stirring occasionally, until the sauce thickens slightly, about 1 1/2 minutes. Pour into a bowl.

Yield: 4 servings
Calories: 180
Fat: 6.8g
Fiber: 1g

Orange Cranberry Couscous

Orange Cranberry Couscous

1-1/3 C. orange juice
1/8 tsp. ground Spanish saffron
1/4 tsp. salt
1 C. couscous
1/4 C. dried cranberries
2 T. toasted pine nuts
2 T. chopped green onions
1 T. chopped cilantro

Mix the orange juice, saffron and salt together in a micro-safe dish. Microwave for 2-3 minutes until the mixture comes to a boil. Stir in the couscous, cover and let stand for 5 minutes. Fluff with a fork. Stir in the cranberries, pine nuts, green onions and cilantro.

Yield: 4 servings
Calories: 250
Fat: 2.5g
Fiber: 3g

Saffron Potatoes

Saffron Potatoes

6-8 new potatoes or all-purpose potatoes, peeled and cut into even pieces
Chicken stock to cover potatoes
1/4 tsp. saffron threads

Put potatoes in a saucepan and cover with chicken stock. Add saffron and bring to a boil. Make sure to reduce heat immediately and allow potatoes to simmer until tender, about 15 minutes. Strain the potatoes and serve.

Yield: 6 servings
Calories: 141
Fat: 1g
Fiber: 3g

Pistachio Rice

Pistachio Rice

2 C. water
1 C. basmati rice
3/4 tsp. salt, divided
2 T. dried currants or golden raisins
1 1/2 T. chopped pistachios
1 T. chopped fresh parsley
2 T. pistachio oil
1/4 tsp. freshly ground black pepper
Fresh parsley sprigs (optional)

Bring water to a boil in a medium saucepan; add rice and 1/4 tsp. salt. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed and rice is done. Remove from heat; fluff with fork. Add 1/2 tsp. salt, currants, and next 4 ingredients (currants through pepper). Cover; let stand 5 minutes. Garnish with parsley sprigs, if desired.

Yield: 6 servings
Calories: 186
Fat: 5.9g
Fiber: 1.3g

Blackberry-Zinfandel Quail

Blackberry-Zinfandel Quail

1 C. zinfandel or other fruity dry red wine
1/4 C. finely chopped shallots
1 tsp. juniper berries, crushed (optional)
1/2 tsp. cracked black pepper
1/3 C. seedless blackberry jam
2 tsp. butter
4 (4-oz.) semiboneless quail
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Cooking spray

Prepare grill to medium-high heat.
Combine first 4 ingredients in a small saucepan. Bring to a boil, and cook until reduced to 1/4 C. (about 8 minutes). Strain mixture through a sieve over a bowl, reserving wine mixture. Discard solids. Add wine mixture and jam to pan; cook over medium heat 2 minutes, stirring occasionally. Remove from heat; stir in butter. Keep warm. Sprinkle the quail with 1/4 tsp. kosher salt and ground black pepper. Place quail on a grill rack coated with cooking spray; grill 2 minutes on each side or until desired degree of doneness. Serve with wine sauce.

Yield: 4 servings
Calories: 325
Fat: 15.6g
Fiber: 0g

Arugula, Fennel, and Avocado Salad

Arugula, Fennel, and Avocado Salad

6 C. trimmed arugula (about 4 oz.)
4 C. thinly sliced fennel bulb (about 2 small bulbs)
1 3/4 C. sliced peeled avocado (about 1 small)
1/3 C. fresh lemon juice
1 T. extra-virgin olive oil
1/2 tsp. salt
2 T. shaved Parmigiano-Reggiano cheese

Combine all ingredients except the cheese; toss gently to coat.
Divide the salad among 8 salad plates. Sprinkle the cheese evenly among salads.

Yield: 8 servings
Calories: 93
Fat: 7.4g
Fiber: 2.3g

Wild Mushroom Pizza with Truffle Oil

Wild Mushroom Pizza with Truffle Oil

1 tsp. sugar
1 package quick-rise yeast (about 2 1/4 tsp.)
1/2 C. warm water (100 to 110)
1 1/2 C. all-purpose flour, divided
1/2 tsp. salt, divided
Cooking spray
2 tsp. cornmeal
2 tsp. olive oil
2 C. thinly sliced shiitake mushroom caps (about 4 oz.)
2 C. sliced cremini mushrooms (about 4 oz.)
1 1/2 C. (1/4-inch-thick) slices portobello mushrooms (about 4 oz.)
2/3 C. (about 2 1/2 oz.) grated fontina cheese, divided
2 tsp. chopped fresh thyme
1/2 tsp. truffle oil
1/4 C. (1 oz.) grated fresh Parmesan cheese
1/4 tsp. sea salt

Dissolve the sugar and yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C.; level with a knife. Add 1 1/4 C. flour and 1/4 tsp. salt to yeast mixture, and stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85), free from drafts, 30 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let stand 5 minutes. Line a baking sheet with parchment paper; sprinkle with cornmeal. Roll dough into a 12-inch circle on a floured surface. Place dough on prepared baking sheet. Crimp edges of dough with fingers to form a rim; let rise 10 minutes. Preheat oven to 475. While dough rises, heat 2 tsp. olive oil in a large nonstick skillet over medium heat. Add 1/4 tsp. salt and mushrooms, and cook 7 minutes or until mushrooms soften and moisture almost evaporates, stirring frequently. Sprinkle 1/4 C. fontina evenly over dough, and arrange the mushroom mixture evenly over fontina. Sprinkle with thyme; drizzle evenly with truffle oil. Sprinkle remaining fontina and Parmesan cheese evenly over top. Bake at 475 for 15 minutes or until crust is lightly browned. Remove to cutting board, and sprinkle with sea salt. Cut into 8 slices. Serve immediately.

Yield: 4 servings
Calories: 331
Fat: 10.6g
Fiber: 3.1g

Arctic Lime Freeze

Arctic Lime Freeze

1 (12-oz.) can thawed limeade concentrate, undiluted
1 (12.3-oz.) package reduced-fat silken firm tofu, drained
1 1/2 C. water
Mint sprigs (optional)
Grated lime rind (optional)

Combine limeade and tofu in a blender; process until smooth. Add water; pulse to combine. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon the mixture into a freezer-safe container; cover and freeze 2 hours or until firm. Garnish with mint and rind, if desired.

Yield: 5 servings
Calories: 196
Fat: 3.1g
Fiber: 1.8g

Roasted Pepper, Kalamata, and Prosciutto Pasta

Roasted Pepper, Kalamata, and Prosciutto Pasta

3 red bell peppers (about 1 1/2 lb.)
1 yellow bell pepper
1/3 C. pitted kalamata olives, quartered
2 T. capers
2 T. extra-virgin olive oil
1/2 tsp. grated lemon rind
1 1/2 tsp. fresh lemon juice
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
1/3 C. chopped fresh flat-leaf parsley
4 oz. prosciutto, sliced into 1/8-inch strips
6 C. hot cooked pappardelle pasta (about 12 oz. uncooked pasta)
6 T. (1 1/2 oz.) shaved Parmigiano-Reggiano cheese
Parsley sprigs (optional)

Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into thin strips. Combine olives and next 6 ingredients (olives through black pepper) in a bowl. Add bell pepper strips and chopped parsley; toss gently to combine. Cook prosciutto in a large nonstick skillet over medium heat 3 minutes or until crisp; remove from pan. Add bell pepper mixture to pan; cook over low heat 3 minutes or until heated. Place pasta in a large bowl. Add bell pepper mixture and prosciutto; toss gently to combine. Sprinkle with cheese. Garnish with parsley sprigs, if desired.

Yield: 6 servings
Calories: 343
Fat: 11.2g
Fiber: 4.3g

Chicken Thighs with Garlic and Lime

Chicken Thighs with Garlic and Lime

1 T. minced garlic
1 1/2 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. salt
1/8 tsp. black pepper
2 T. fresh lime juice, divided
4 (6-oz.) chicken thighs, skinned
3 T. fat-free, less-sodium chicken broth
1 T. white vinegar
2 tsp. chopped fresh cilantro
2 lime wedges

Preheat oven to 350°. Combine first 5 ingredients in a small bowl; stir in 1 T. juice. Rub garlic mixture over chicken. Place chicken in a medium skillet. Combine 1 T. juice, chicken broth, and vinegar; pour over the chicken. Place over medium-high heat; bring to a boil. Remove from heat. Wrap handle of pan with foil. Cover and bake at 350° for 30 minutes or until a meat thermometer registers 180°. zremove chicken from pan; keep warm. Place pan over medium-high heat. Bring to a boil, and cook until reduced to 1/4 C. (about 3 minutes). Spoon over chicken. Sprinkle with cilantro, and serve with lime wedges.

Yield: 2 servings
Calories: 326
Fat: 10.4g
Fiber: .5g

Grilled Clams with Sambuca and Italian Sausage

Grilled Clams with Sambuca and Italian Sausage

4 oz. hot turkey Italian sausage (about 1/2 link)
1/4 C. finely chopped onion
1/4 C. finely chopped green bell pepper
1/4 C. finely chopped red bell pepper
1/2 tsp. butter
1 garlic clove, minced
1 (1-oz.) slice day-old white bread
2 T. Sambuca or Pernod (licorice-flavored liqueur)
1/2 tsp. Worcestershire sauce
1/8 tsp. black pepper
Dash of salt
36 littleneck clams, cleaned
6 lemon wedges

Remove casings from sausage. Heat a large nonstick skillet over medium heat. Add sausage; cook until browned, stirring to crumble. Add onion, peppers, butter, and garlic to pan; cook 5 minutes, stirring frequently. Place bread in a food processor; pulse 5 times or until breadcrumbs form. Add breadcrumbs to sausage mixture; cook 3 minutes, stirring constantly. Pour Sambuca into one side of skillet. Ignite Sambuca with a long match, and let flames die down. Stir in the Worcestershire sauce, pepper, and salt. Prepare grill to high heat. Shuck clams; discard any broken shells or shells that remain open. Place 12 clam halves on shellfish grate; discard top halves of shells. Top each with about 1 tsp. breadcrumb mixture. Place grate on grill. Cover and cook 4 minutes or until clam juice in shells boils. Remove clams from grate; keep warm. Repeat procedure with remaining clams and breadcrumbs. Serve with lemon wedges.

Yield: 6 servings
Calories: 120
Fat: 3.1g
Fiber: 0g

Corn and Poblano Empanadas

Corn and Poblano Empanadas

3/4 C. all-purpose flour
3/4 C. masa harina
3/4 tsp. salt, divided
1/2 tsp. chili powder
1/2 C. water
2 T. butter, cut into small pieces
2 poblano peppers
Cooking spray
2 garlic cloves, minced
1 1/2 C. fresh corn kernels (about 3 ears)
3/4 C. (3 oz.) shredded Oaxaca or mozzarella cheese
1 large egg white
1 T. water

Preheat oven to 500°. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, masa harina, 1/4 tsp. salt, and chili powder in a food processor; pulse 3 times. Add water and butter; pulse until mixture forms a loose ball. Remove from processor; knead until ball completely forms. Divide dough into 8 equal portions. Shape each dough portion into a ball; flatten each ball into a 3-inch circle on a lightly floured surface. Cover and chill 30 minutes. (Stack dough portions between pieces of wax paper.) Place poblanos on a foil-lined baking sheet. Bake at 500° for 20 minutes or until brown and blistered, turning once. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel poblanos; cut in half lengthwise. Discard seeds and membranes, and finely chop. Place in a medium bowl. Reduce oven temperature to 425°. Heat a nonstick skillet coated with cooking spray over medium-high heat. Add garlic; sauté 30 seconds. Add 1/2 tsp. salt and corn; sauté 3 minutes. Add to poblanos; let stand 5 minutes. Stir in cheese. Roll each dough portion into a (5-inch) circle. Working with 1 circle at a time (cover remaining circles with a damp towel to prevent drying), spoon 3 level T. corn filling into center of each circle. Moisten edges of dough with water; fold dough over filling. Press edges together with a fork or fingers to seal. Place empanadas on a large baking sheet coated with cooking spray. Combine egg white and 1 T. water. Lightly coat tops of empanadas with egg mixture. Pierce top of dough with a fork. Bake at 425° for 20 minutes or until lightly browned.

Yield: 8 servings (serving size: 1 empanada)
Calories: 156
Fat: 4.7g
Fiber: 2.6g

Beef Tenderloin with Parsnip-Mushroom Ragout

Beef Tenderloin with Parsnip-Mushroom Ragout

Ragout:
1 1/2 C. boiling water
2 C. dried porcini mushrooms (about 2 oz.)
2 tsp. butter
1/2 C. chopped shallots
3 T. minced garlic
1 tsp. minced fresh or 1/4 tsp. dried thyme
3 C. coarsely chopped parsnips (about 1 lb.)
12 C. quartered button mushrooms (about 1 1/2 lb.)
1/2 C. port wine
2 T. chopped fresh parsley
1/2 tsp. salt
1/2 tsp. freshly ground black pepper

Beef:
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 (3-lb.) beef tenderloin, trimmed and cut in half crosswise
Cooking spray

Sauce:
1 tsp. butter
1/3 C. (2-inch) julienne-cut carrot
1/3 C. vertically sliced shallots
1/4 C. port wine
1 (14-oz.) can low-salt beef broth
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

To prepare ragout, pour boiling water over porcini; let stand 20 minutes. Strain through a sieve into a bowl; reserve liquid. Finely chop porcini; divide in half. Melt 2 tsp. butter in a large nonstick skillet over medium heat. Add 1/2 C. shallots, garlic, and thyme; cook for 1 minute, stirring frequently. Add parsnips; cook 2 minutes, stirring occasionally. Add button mushrooms; cook 10 minutes, stirring occasionally. Add half of porcini and 1/2 C. wine; bring to a boil. Cover, reduce heat, and cook 15 minutes or until parsnips are tender. Stir in parsley, 1/2 tsp. salt, and 1/2 tsp. pepper. Set aside; keep warm. Preheat oven to 450°. To prepare beef, rub 1/2 tsp. salt and 1/2 tsp. pepper over tenderloin. Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Add tenderloin; cook 5 minutes, browning on all sides. Bake at 450° for 20 minutes or until a thermometer registers 140° (medium-rare) or desired degree of doneness. Place tenderloin on a cutting board; cover loosely with foil. Let stand 10 minutes. (Temperature of tenderloin will increase 5° upon standing.) To prepare sauce, melt 1 tsp. butter in pan over medium-high heat. Add carrot and 1/3 C. shallots; sauté 3 minutes. Add reserved porcini liquid, remaining porcini, 1/4 C. wine, and broth; bring to a boil. Cook until reduced to 1 1/2 C. (about 10 minutes). Stir in 1/4 tsp. salt and 1/4 tsp. pepper. Thinly slice beef; serve with ragout and sauce.

Yield: 12 servings
Serving size: 3 oz. tenderloin, 2/3 C. ragout, and 2 T. sauce

Calories: 265
Fat: 10.3g
Fiber: 3.4g

Plum Pinwheel Tart

Plum Pinwheel Tart

Tart dough:
2/3 C. granulated sugar
6 T. stick margarine or butter
1 tsp. vanilla extract
2 oz. block-style fat-free cream cheese (about 1/2 C.)
1 large egg
2 C. all-purpose flour
1/4 tsp. salt

Tart filling:
Cooking spray
4 C. thinly sliced ripe red-fleshed plums (about 12 medium)
1/4 C. red currant jelly
2 T. water
1 large egg
1 tsp. water
2 T. turbinado or granulated sugar

Prepare tart dough: Combine the first 4 ingredients in a large bowl, and beat at medium speed of a mixer for 2 minutes or until mixture is light and fluffy. Add 1 egg, and beat at high speed for 1 minute or until mixture is very smooth. Lightly spoon the flour into dry measuring C., and level with a knife. Combine flour and salt, and add to sugar mixture, beating at low speed just until the flour mixture is moist. Gently shape the dough into a ball on heavy-duty plastic wrap, and cover with additional plastic wrap. Freeze dough 2 hours. Preheat oven to 400°. Prepare tart filling: Roll dough, still covered, into a 14-inch circle on a lightly floured surface. Remove bottom sheet of plastic wrap. Place the dough on a large baking sheet coated with cooking spray, and remove top sheet of plastic wrap. Arrange plum slices over dough, leaving a 3-inch border. Combine red currant jelly and 2 T. water in a small microwave-safe dish, and cook on high for 30 seconds or until jelly melts. Brush melted jelly mixture over plums. Fold 3-inch border of dough over plums, pressing gently to seal (dough will partially cover plums). Combine 1 egg and 1 tsp. water. Brush dough with egg mixture, and sprinkle with turbinado sugar. Bake at 400° for 25 minutes or until lightly browned. Cool tart on pan for 5 minutes. Carefully slide tart onto a platter using a spatula.

Yield: 10 servings
Calories: 293
Fat: 8.6g
Fiber: 2.1g

Lobster Stock

Lobster Stock

18 quarts water, divided
6 T. salt
2 (2 1/2-lb.) whole lobsters
1 T. olive oil
1 C. coarsely chopped fennel bulb
1 C. coarsely chopped parsnip
1 C. coarsely chopped carrot
1/2 C. coarsely chopped celery
2 whole garlic heads, halved horizontally
1 large onion, quartered
2 C. dry white wine
2 sprigs fresh parsley
2 sprigs fresh thyme

Bring 15 quarts of water and salt to a boil in a 19-quart stockpot; plunge lobsters headfirst, 1 at a time, into water. Return to a boil. Cover, reduce heat, and simmer 8 minutes for small lobsters (1 to 1 1/4 lb.) and 10 minutes for larger lobsters (1 1/2 to 2 1/2 lb.). Drain well; cool completely. Remove meat from cooked lobster tails and claws; reserve meat for another use. Rinse out head portion of lobsters. Place lobster shells in a large heavy-duty zip-top plastic bag. Coarsely crush shells using a meat mallet or rolling pin. Heat oil in a Dutch oven over medium-high heat. Add fennel and next 5 ingredients (fennel through onion); sauté 5 minutes or until vegetables are lightly browned. Add 3 quarts of water, crushed shells, wine, parsley, and thyme; bring to a boil. Reduce heat, and simmer 1 hour. Strain shell mixture through a sieve over a bowl, reserving stock. Discard solids.

Yield: 10 C. (serving size: 1 C.)
Calories: 25
Fat: 1.4g
Fiber: 0g

Mussels in Spicy Coconut Broth

Mussels in Spicy Coconut Broth

1/2 C. light coconut milk
1/4 C. thinly sliced peeled fresh ginger
1 T. sugar
2 T. lemon juice
2 tsp. red curry powder
Dash of salt
1 (14.5-oz.) can fat-free, less-sodium chicken broth
2 lb. mussels, scrubbed and debearded
1/4 C. chopped fresh basil

Combine first 7 ingredients in a Dutch oven, and bring to a boil. Add mussels; cover and cook 5 minutes or until shells open. Remove from heat; discard any unopened shells. Spoon 1 1/2 C. broth mixture into each of 2 soup bowls. Divide mussels evenly among each soup bowl. Garnish with chopped basil.

Yield: 2 servings
Calories: 241
Fat: 7.1g
Fiber: 0g

Prosciutto-Wrapped Shrimp on Artichoke, Fennel, and Tomato Salad

Prosciutto-Wrapped Shrimp on Artichoke, Fennel, and Tomato Salad

Dressing:
1 tsp. grated lemon rind
1 T. fresh lemon juice
1 T. fresh lime juice
1 T. extravirgin olive oil
1 tsp. paprika
1/4 tsp. sugar
1/8 tsp. freshly ground black pepper
1 garlic clove, minced

Salad:
4 C. water
1/3 C. fresh lemon juice
8 medium artichokes (about 8 oz. each)
1 C. thinly sliced fennel bulb
1 C. grape or cherry tomatoes, halved
1/2 C. thinly sliced bottled roasted red bell peppers
2 T. thinly sliced fresh basil
1 T. large capers

Shrimp:
1 1/2 T. butter
2 garlic cloves, minced
1 tsp. grated lemon rind
1 T. fresh lemon juice
1 1/2 tsp. Dijon mustard
1 tsp. Worcestershire sauce
1/2 tsp. hot sauce (such as Tabasco)
3 oz. very thin slices prosciutto
1 lb. jumbo shrimp, peeled and deveined
Cooking spray

To prepare dressing, combine first 8 ingredients, stirring with a whisk; set aside. To prepare salad, combine water and 1/3 C. lemon juice in a Dutch oven. Cut off stem of each artichoke to within 1/2 inch of base; peel stem. Cut 1 inch off tops of artichokes. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut artichokes lengthwise into quarters; place in lemon water. Bring to a boil, reduce heat, and simmer 20 minutes or until tender. Drain and plunge into cold water. Drain well. Remove fuzzy thistles from bottoms with a spoon. Combine artichokes, fennel, and next 4 ingredients (fennel through capers) in a large bowl. Drizzle dressing over salad; toss gently to coat. Set aside. To prepare shrimp, melt butter in a small saucepan over low heat. Add 2 garlic cloves; cook 1 minute, stirring frequently. Add rind and next 4 ingredients (rind through hot sauce), stirring with a whisk. Preheat broiler. Cut prosciutto slices lengthwise into 1/2-inch strips. Wrap prosciutto strips around shrimp. Arrange shrimp on a broiler pan coated with cooking spray. Brush shrimp with half of butter mixture; broil 3 minutes. Remove pan from oven. Turn shrimp; brush with remaining butter mixture. Broil an additional 3 minutes or until shrimp are done. Arrange 1 1/2 C. salad on each of 4 plates. Top each serving with about 4 oz. prosciutto-wrapped shrimp.

Yield: 4 servings
Calories: 384
Fat: 12.5g
Fiber: 6.5g

Giada’s Lasagna Rolls

Giada’s Lasagna Rolls

Sauce:

2 T. unsalted butter

4 tsp. all-purpose flour

1 1/4 C. whole milk

1/4 tsp. salt

1/8 tsp. ground black pepper

Pinch ground nutmeg

 

Lasagna:

1 (15-ounce) container whole milk ricotta cheese

1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry

1 C. plus 2 T. grated Parmesan

3 ounces thinly sliced prosciutto, chopped

1 large egg, beaten to blend

3/4 tsp. salt, plus more for salting water

1/2 tsp. freshly ground black pepper

1 to 2 T. olive oil

12 uncooked lasagna noodles

2 C. marinara sauce

1 C. shredded mozzarella (about 4 ounces)

 

To make the sauce: Melt the butter in a heavy medium saucepan over medium-low heat. Add the flour and whisk for 3 minutes. Whisk in the milk. Increase the heat to medium-high. Whisk the sauce until it comes to a simmer and is thick and smooth, about 3 minutes. Whisk the salt, pepper, and nutmeg into the béchamel sauce. Set aside. Preheat the oven to 450 degrees F. Mix the ricotta, spinach, 1 C. Parmesan, prosciutto, egg, salt, and pepper in a medium bowl. Add a T. or 2 of oil to a large pot of boiling salted water. Boil the noodles until just tender but still firm to bite. Drain. Arrange the noodles in a single layer on a baking sheet to prevent them from sticking. Butter a 13-by-9-by-2-inch glass baking dish. Pour the béchamel sauce over the bottom of the prepared dish. Lay out 4 lasagna noodles on a work surface, and then spread about 3 T. of ricotta mixture evenly over each noodle. Starting at 1 end, roll each noodle like a jelly roll. Lay the lasagna rolls seam side down, without touching, atop the béchamel sauce in the dish. Repeat with the remaining noodles and ricotta mixture. Spoon 1 C. marinara over rolls and sprinkle with remaining cheese. Cover tightly with foil. Bake until heated through and the sauce bubbles, about 20 minutes. Uncover and bake until the cheese on top becomes golden, about 15 minutes longer. Let stand for 10 minutes. Meanwhile, heat the remaining marinara sauce in a heavy small saucepan over medium heat until hot, and serve alongside.

 

Canoas

Canoas

Stuffing:
Dash of salt
2/3 lb. ground round
2 T. chopped green bell pepper
2 T. finely chopped lean smoked ham
3 T. tomato sauce
2 tsp. finely chopped garlic
1 tsp. chopped fresh cilantro
1 tsp. chopped fresh cilantro
1/2 tsp. dried oregano
1 bay leaf

Plantains:
8 yellow plantains, peeled
Cooking spray
1 tsp. olive oil
1/4 tsp. salt
1/8 tsp. ground red pepper
1/2 C. (2 oz.) shredded cheddar cheese

Preheat oven to 350°. To prepare stuffing, heat a large nonstick skillet over medium-high heat. Add salt and beef; cook 2 minutes, stirring to crumble. Stir in bell pepper and next 7 ingredients (through bay leaf); cook 5 minutes or until bell pepper is tender. Discard bay leaf. To prepare plantains, working with one plantain at a time, cut a small portion from the outer curve to make a flat surface. Make a lengthwise cut on the inside curve, being careful not to cut all the way through (plantain will now resemble a canoe). Carefully scoop out about 1 T. of plantain from center cut to allow room for filling. Repeat with remaining plantains. Place plantains on a baking sheet coated with cooking spray. Brush oil evenly over plantains. Sprinkle plantains with 1/4 tsp. salt and red pepper. Bake at 350° for 25 minutes or until plantains are tender; let cool slightly. Fill each plantain with 1/4 C. stuffing; top each with 1 T. of cheese. Bake an additional 10 minutes or until plantains are tender and cheese melts.

Yield: 16 servings
Serving size: 1/2 stuffed plantain

Calories: 170
Fat: 4.7g
Fiber: 2.2g

Grilled Eggplant with Caramelized Onion and Fennel

Grilled Eggplant with Caramelized Onion and Fennel

1 (1 1/4-lb.) eggplant (about 4-inch diameter), peeled
Cooking spray
1/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper, divided
2 3/4 C. chopped fennel bulb (about 1 large bulb)
2 C. finely chopped yellow onion
2 C. trimmed arugula
1 tsp. white balsamic vinegar
1 tsp. extravirgin olive oil
1 C. quartered cherry tomatoes
1/2 C. (2 oz.) crumbled goat cheese
2 T. chopped fresh basil
1 T. chopped fresh thyme

Prepare grill to medium heat.
Cut eggplant crosswise into 8 (1/2-inch-thick) slices. Lightly coat both sides of eggplant slices with cooking spray; sprinkle with 1/8 tsp. salt and 1/8 tsp. pepper. Place on a grill rack coated with cooking spray; grill 7 minutes on each side or until browned. Set eggplant slices aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fennel and onion; sauté 8 minutes or until vegetables are tender and lightly browned. Combine remaining 1/8 tsp. salt, 1/8 tsp. pepper, arugula, vinegar, and oil in a medium bowl; toss gently to coat. Divide arugula mixture evenly among 8 appetizer plates; top each serving with 1 eggplant slice. Arrange about 1/3 C. fennel mixture on each eggplant slice; top with 2 T. tomatoes and 1 T. cheese. Sprinkle the chopped basil and thyme evenly over cheese.

Yield: 8 servings
Calories: 73
Fat: 2.4g
Fiber: 3.8g

Oven-Steamed Salmon with Pan-Cooked Mushrooms

Oven-Steamed Salmon with Pan-Cooked Mushrooms

1 salmon fillet (1/2-lb.), or 2 12-ounce fillets

2 T. extra virgin olive, plus about 1 tsp. for the baking sheet

Salt and freshly ground pepper

1 lb. white or cremini mushrooms, rinsed briefly and wiped dry

2 T. extra-virgin olive oil

2 shallots, minced

2 to 4 garlic cloves (to taste), minced

2 tsp. chopped fresh thyme or rosemary (or a combination), or 1/2 to 1 tsp. dried

1/4 C. dry white wine, such as sauvignon blanc

 

Preheat the oven to 300ºF. Cover a baking sheet with foil and lightly oil the foil. Place the salmon on top. Season with salt and pepper. Fill a roasting pan with boiling water and place it on the oven floor. Place the salmon in the oven and bake until the fish flakes and white bubbles of protein appear on the surface, 10 to 20 minutes, depending on the size of the fillets. Remove from the heat. Meanwhile, cook the mushrooms. Heat a large, heavy frying pan over medium-high heat and add 1 T. of the olive oil. When the oil is hot (you can feel the heat when you hold your hand above the pan), add the mushrooms and cook, stirring or tossing in the pan, for a few minutes, until they begin to soften and sweat. Add the remaining oil, turn the heat to medium, and add the shallots, garlic, and herbs. Stir together, add 1/2 tsp. salt and freshly ground pepper to taste, and cook, stirring often, for another 1 to 2 minutes, until the shallots and garlic have softened and the mixture is fragrant. Add the wine and cook, stirring often and scraping the bottom of the pan, until the wine has just about evaporated. Taste and adjust seasonings. Remove from the heat. Serve the salmon with a spoonful of mushrooms on top or on the side.

Galloping Horses

Galloping Horses

1/4 C. dry-roasted peanuts
1/3 C. chopped green onions
1/4 C. fresh cilantro leaves
1 T. sugar
1 T. fish sauce
3 garlic cloves, chopped
1 serrano chile, halved
12 oz. pork tenderloin, trimmed and coarsely chopped
Cooking spray
1/4 tsp. salt
9 (1/2-inch-thick) slices pineapple, each cut into quarters

Place peanuts in a food processor; process until finely ground. Spoon into a bowl; set aside. Place onions and next 5 ingredients (through chile) in food processor, and process until finely chopped. Spoon into a bowl; set aside. Place pork in food processor; process until coarsely ground. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ground pork; cook 4 minutes or until done, stirring to crumble. Stir in onion mixture; cook 2 minutes, stirring frequently. Stir in ground peanuts and salt. Serve pork mixture over pineapple pieces.

Yield: 9 servings
Serving size: about 1/4 C. pork mixture and 4 pineapple pieces
Calories: 105
Fat: 3.5g
Fiber: 1.2g

Baked Hoisin Chicken Buns

Baked Hoisin Chicken Buns

Cooking spray
12 oz. skinless, boneless chicken thighs
1/4 C. finely chopped green onions
1 1/2 T. hoisin sauce
1 T. oyster sauce
2 tsp. rice vinegar
9 frozen white roll dough pieces, thawed (such as Rich’s)
1 large egg, lightly beaten
1 tsp. sesame seeds, toasted

Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 4 minutes on each side or until done. Cool slightly; shred meat with 2 forks. Place chicken in a medium bowl. Add green onions, hoisin sauce, oyster sauce, and vinegar; toss well to combine. Roll each dough piece into a 4-inch circle on a lightly floured surface. Spoon about 2 T. chicken mixture into center of each dough circle. Gather edges of dough over filling; pinch to seal. Place the filled dough, seam sides down, on a baking sheet coated with cooking spray. Lightly coat filled dough with cooking spray. Cover and let rise 20 minutes. Preheat oven to 375°. Uncover filled dough. Gently brush with egg; discard remaining egg. Sprinkle evenly with sesame seeds. Bake at 375° for 15 minutes or until golden brown. Serve warm.

Yield: 9 servings
Calories: 143
Fat: 4.1g
Fiber: 1.2g

Hoisin Pork Chops

Hoisin Pork Chops

1/2 C. hoisin sauce

1/4 C. soy sauce

2 T. sesame oil

2 T. rice vinegar

1 T. minced garlic

1 T. minced ginger

1/2 tsp. red pepper flakes

2 (1/2-inch-thick) pork chops

1/4 C. honey

Vegetable oil

 

Preheat the oven to 350 degrees F. In a large bowl, combine the hoisin, soy sauce, sesame oil, rice vinegar, garlic, ginger and red pepper flakes. Add the pork chops and turn to coat. Remove the chops from the marinade. Reserve the marinade and combine with the honey in a medium saucepan. Bring the honey marinade mixture to a boil, and cook at a low boil for at least 10 minutes. Add chops to a large saute pan coated with vegetable oil and sear on until golden brown on both sides, about 6 minutes per side. Pour the reduced marinade over the chops and bake for 10 minutes, or until an instant-read thermometer registers 160 degrees F. Remove the chops from the oven and set aside to rest for a few minutes. Serve immediately.

Corn Fritter Casserole

Corn Fritter Casserole

3 T. butter, softened
3 large egg whites
1 (8-oz.) block fat-free cream cheese, softened
1/2 C. finely chopped onion
1/2 C. finely chopped red bell pepper
1 (15 1/4-oz.) can whole-kernel corn, drained
1 (14 3/4-oz.) can cream-style corn
1 (8 1/2-oz.) package corn muffin mix (such as Jiffy)
1/4 tsp. black pepper
Cooking spray

Preheat oven to 375°. Combine first 3 ingredients in a large bowl, stirring with a whisk until smooth. Stir in onion, bell pepper, whole-kernel corn, and cream-style corn; mix well. Add muffin mix and black pepper, stirring until well combined. Pour into an 11 x 7-inch baking dish coated with cooking spray. Bake at 375° for 50 minutes or until a wooden pick inserted in center comes out clean.

Yield: 9 servings
Calories: 247
Fat: 8.4g
Fiber: 1.9g

Lemon Flavored New Potatoes

Lemon Flavored New Potatoes

8 Small New Potatoes
2 T. Fresh Parsley, chopped
1 tsp. grated Lemon Peel
1/2 tsp. Salt
1/4 tsp. Pepper
1/8 tsp. Nutmeg
3 T. Lemon Juice

Pare a strip around center of each potato, if desired. Cook potatoes in small amount of boiling water until fork tender; drain well. Add remaining ingredients; mix well. Cook until thoroughly heated. Place hot potatoes in serving dish

Yield: 4 servings
Calories: 141
Fat: .5g
Fiber: 3g

Fennel, Smoke-Cured Ham & Red Onion Salad

Fennel, Smoke-Cured Ham & Red Onion Salad

2 large Fennel Bulbs, trimmed

1/4 lb. thinly sliced Smoked Ham (such as Virginia), julienned

1 Red Onion, thinly sliced

3 C. torn Mixed tender Greens

1/4 C. Red Wine Vinegar

1/2 tsp. Dijon Mustard

1/2 C. EVOO

Salt and Pepper

1 T. minced Fennel Fronds

2 T. minced Chives

2 oz. Parmesan Cheese, shaved, for garnish

 

 

Slice fennel crosswise as thinly as possible and place in large salad bowl.  Add ham, onion and lettuces.  In small bowl combine vinegar and mustard and whisk well.  Slowly whisk in oil until mixture forms a thick emulsion.  Blend in salt, pepper, fennel fronds and chives.  Pour dressing over fennel mixture and toss well.  Garnish with cheese shavings and serve.